3 Intense Weight Loss Workout Programs

Main Goal: Fat Reduction Type: Split Training Fitness Level: Beginner Number of Workouts Per Week: 4 Equipment Required: Barbell, Dumbbells, EZ Bar, Other Audience: Men and Women

Want to burn fat, but are tired of monotonous cardio sessions? Try intensive training. The article talks about 20, 30 and 40 minutes of intense workouts for weight loss, performed 4 times a week.

Author: Brad Borland

You don't need aerobic exercise to lose weight! At least, aerobic exercise in the traditional sense is leisurely, monotonous and boring. There are many ways to get rid of excess fat and show an impressive muscular physique even faster than you think.

Tell me, does this sound like your typical training day: strength training for an hour, a monotonous aerobic session for 30-45 minutes, a fat burning prayer and an encore?

Then it runs the risk of becoming a slow, endlessly repeating cycle with minimal or no results at all. Where to look for a solution to the problem? More time for cardio? Extend your workouts?

Let's do the exact opposite. Let's reduce the training time, fill the training process with only effective techniques and get into a great, mind-blowing shape!

There is nothing new in the principles of intensive training. Many smartly named programs offer similar training strategies, but the key points remain the same: fill your training with the most effective techniques performed in the shortest period with the least loss of time.

We've all heard about the nutritional value of foods: low in calories but high in nutrients. Intensive training works on the same principle: more training impulses in less time.

Below are several programs of various durations that use the most productive and effective exercises in terms of time management. With their help, you will finally get the physique for which you have worked hard for a long time. They are not for the faint of heart, but these programs will DEFINITELY get you results; all that is required of you is a willingness to discipline and train at the required intensity.

You will use supersets, trisets, giant sets, and drop sets to minimize the amount of non-productive time. Rest between standard sets becomes history: specialized complexes require minimal or no rest between sets. Doing sets one after the other not only guarantees you a rapid heart rate, but also forces the muscles to work in forced mode.

The number of repetitions will differ not just for the sake of variety, but to include all muscle reserves in the work. We will need all the strength, power, mass and muscle endurance.

For the most part, we will be using compound exercises that will help us achieve the effect of training on the whole body. Multi-joint basic movements work more muscles in a shorter period of time, while isolating individual muscles will require much more time and will be too unproductive.

Watch the time carefully. If a series of supersets requires a specific rest period, stick to that period strictly. You should not have time to check messages or chat about the release of the next version of Call Of Duty.

Always warm up conscientiously and practice proper technique. If in doubt about the working weight or reached the intended number of repetitions, it is better to stop at a lower weight and work on the technique of the exercise. An injury should not keep you out of the training process.

Most of these programs are designed to accommodate the workload of the gym and the availability of equipment. There is nothing worse than trying to perform a superset by running from one end of the gym to the other in the hope that no one has taken your machine yet.

Choose the most suitable program for you based on your free time or fitness level. If you are a beginner, start with one of the short programs. As you master short programs and gain experience, raise the bar and try your hand at the next level.

Try to stick to these programs for about 4-6 weeks and then take a short break. Evaluate your progress and, if you like the result, return to training.

Do each workout 2 times a week